09/08/12

• 3 rounds
• 
  
• 800 M run
• 20 Goblet Squats (70/53)
• 20 single KB Floor Press (70/53)
• 40 double unders / 25 knee tucks

09/07/12

• SWOD then....
• 6 rounds
• 40 Russian twists (45/25)
• 20 Stationary OH Lunges (45/25) (10 steps per leg)
• 200 M run

09/06/12

• SWOD then...
• 10 Min AMRAP
• 5 Deadlifts (275/165)
• 7 C2B Pullups

• rest 5 minutes
• 10 min AMRAP 
• 5 Thrusters (135/95)
• 7 KB American Swings (70/53)

09/05/12

• SWOD then...
• 
  
• 30 Hang Power Clean (95/65) 
• 30 push jerks (same) 
• 30 TTB 
• 30 wall balls
• 800 M run

09/04/12

• SWOD then...
• 
  
• Tabata (20 sec on, 10 sec off) 
• 
  
• 8 rounds each exercise. 1 minute rest before going to next exercise. Must finish one exercise for 8 rounds before doing next. 
• 
  
• hollow rock 
• pushups 
• KB Sumo DLHP (53/35)